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Beet, Mung Bean and Red Pepper Salad Calories
Provides fiber and plant protein; estimates are for the basic ingredients without added oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beet, Mung Bean and Red Pepper Salad (160 g) has 96 calories. That works out to 60 calories per 100 g. It contains 18.4 g of carbs, 5 g of protein, 0.5 g of fat and 5.4 g of fiber. Its 72 mg of Vitamin C covers 80% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Beet, Mung Bean and Red Pepper Salad Nutrition Facts
Selected: 1 cup (medium) · 160 g
96
KCAL / 160G
Carbs
18.4g
· 7% DV
Protein
5g
· 10% DV
Fat
0.5g
· 1% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 20% · Fat 5%
Beet, Mung Bean and Red Pepper Salad nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 56 mg | 2% |
| Total carbohydrate | 18.4 g | 7% |
| Fiber | 5.4 g | 19% |
| Protein | 5 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Beet, Mung Bean and Red Pepper Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 96 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 1 ounce (small) | 28 g | 17 kcal |
| ½ cup (half) | 80 g | 48 kcal |
| 100 g | 100 g | 60 kcal |
| 1 serving (small) | 120 g | 72 kcal |
| 1 serving (medium) | 180 g | 108 kcal |
| 1.5 cup (large) | 240 g | 144 kcal |
| 1 serving (large) | 250 g | 150 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Beet, Mung Bean and Red Pepper Salad
What is in Beet, Mung Bean and Red Pepper Salad?
Beet, Mung Bean and Red Pepper Salad combines cooked beetroot, tender mung beans and red pepper, usually with a simple oil-and-acid dressing. Lemon juice, olive oil, salt and pepper complement the earthy beet without overpowering the beans.
How do you cook mung beans for Beet, Mung Bean and Red Pepper Salad?
Simmer the rinsed mung beans until tender but still intact, then drain and cool them before adding them to Beet, Mung Bean and Red Pepper Salad. Overcooked beans can turn mushy and make the salad less pleasant to eat.
Should the beets be raw or cooked in Beet, Mung Bean and Red Pepper Salad?
Cooked beets are the usual choice for Beet, Mung Bean and Red Pepper Salad because they are tender and naturally sweet. You can boil or roast them; finely grated raw beet works too, but gives the salad a crunchier texture and earthier flavor.
Can you use canned mung beans in Beet, Mung Bean and Red Pepper Salad?
Yes, canned mung beans can save time in Beet, Mung Bean and Red Pepper Salad. Drain and rinse them well, then fold them in gently so they keep their shape. They may be softer than beans cooked from dried.
What dressing goes with Beet, Mung Bean and Red Pepper Salad?
A lemon-and-olive-oil dressing suits Beet, Mung Bean and Red Pepper Salad. A little vinegar or mustard can add extra tang to balance the beet’s sweetness; dress the salad shortly before serving to keep it from becoming watery.
Can you make Beet, Mung Bean and Red Pepper Salad ahead of time?
Yes, you can prepare the cooked beets and mung beans ahead and refrigerate them separately. For the freshest texture, combine them with the red pepper and dressing shortly before serving; beet can stain the other ingredients if mixed in early.
How long does Beet, Mung Bean and Red Pepper Salad last in the fridge?
Beet, Mung Bean and Red Pepper Salad keeps for about 3–4 days in a sealed container in the refrigerator. It may soften as it sits, especially once dressed, so the texture is best soon after preparation.
What should you serve with Beet, Mung Bean and Red Pepper Salad?
Serve Beet, Mung Bean and Red Pepper Salad alongside grilled fish, chicken or roasted vegetables. For a plant-based meal, pair it with whole-grain bread or a grain such as bulgur; its beans already make it more substantial than a simple leafy salad.
Can you roast the red pepper for Beet, Mung Bean and Red Pepper Salad?
Yes, roasted red pepper works well in Beet, Mung Bean and Red Pepper Salad and adds a sweeter, smoky flavor. Peel it and remove the seeds before chopping; use fresh pepper instead if you prefer a crisp bite.
Can beet in Beet, Mung Bean and Red Pepper Salad turn your urine pink?
Yes, beet can make urine look pink or reddish in some people because of its natural pigments. This is usually harmless after eating beet; seek medical advice if the color appears without beet or does not go away.
Beet, Mung Bean and Red Pepper Salad Vitamins & Minerals
Vitamins
Vitamin C
72mg · 80% DV
Folate
120µg · 30% DV
B6
0.24mg · 14% DV
Vitamin A
120µg · 13% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.4mg · 17% DV
Phosphorus
120mg · 17% DV
Potassium ⭐
448mg · 13% DV
Sodium
56mg · 2% DV
Beet, Mung Bean and Red Pepper Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet, Mung Bean and Red Pepper Salad
To burn the 96 calories in 1 cup (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beet, Mung Bean and Red Pepper Salad?
Beet, mung bean and red pepper salad brings together cooked beetroot and mung beans with chopped red pepper. It is a flexible combination rather than a dish tied to one particular regional tradition, and the ingredients can be prepared ahead for an easy meal.
The beetroot gives the salad an earthy sweetness, while tender mung beans make it more substantial and the pepper adds freshness and a little crunch. Serve it as a side with grilled food or spoon it into a lunch bowl; it also works as a light meal on its own. It provides fibre and plant protein. Use a modest amount of oil, or brighten it with lemon and fresh herbs.
How Nutritious Is Beet, Mung Bean and Red Pepper Salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beet, Mung Bean and Red Pepper Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beet, Mung Bean and Red Pepper Salad Contain Allergens?
No known major allergens
Which Diets Is Beet, Mung Bean and Red Pepper Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet, Mung Bean and Red Pepper Salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.16g
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Nutrition data compiled from USDA FoodData Central and scientific sources.